Alternate Nostril Breathing
Nadi Shodhana Pranayama: The Art of Alternate Nostril Breathing
In the midst of a busy life, our breath is often the most overlooked tool for balance and healing. Nadi Shodhana, also known as alternate nostril breathing, is a traditional yogic practice that uses intentional breathwork to restore calm, focus, and inner harmony.
What Is Alternate Nostril Breathing?
This technique involves inhaling and exhaling through one nostril at a time, using your fingers to gently close the opposite side. By moving the breath from side to side, you’re not only controlling airflow but also creating balance in the body and mind. It’s often used to shift from stress and mental chatter into a state of clarity and relaxation.
How to Practice
Sit in a comfortable position with your back straight.
Bring your right hand up to your nose. Fold down your index and middle fingers so your thumb can rest near your right nostril and your ring finger near your left.
Take a full exhale through both nostrils.
Gently close the right nostril with your thumb and inhale slowly through the left.
Release your thumb, close the left nostril with your ring finger, and exhale through the right.
Inhale through the right nostril.
Close the right nostril again, release the left, and exhale through the left to complete one full cycle.
Continue for several rounds, always moving with a steady and comfortable rhythm.
Benefits of Nadi Shodhana
Stress relief: Activates the parasympathetic nervous system, calming the body and mind.
Emotional balance: Promotes harmony between the left and right hemispheres of the brain, supporting clearer thinking and steadier emotions.
Respiratory support: Strengthens lung function and encourages healthy breathing patterns.
Cardiovascular wellness: May help reduce blood pressure and resting heart rate.
Improved focus: Prepares the mind for meditation, study, or work by increasing mental clarity.
When and How Often to Practice
You can practice alternate nostril breathing almost anytime. Many people find it especially helpful:
In the morning, to begin the day centered and focused
Before meditation, to quiet the mind
During stressful moments, to reset and ground
In the evening, to prepare the body for rest
It’s best to practice on an empty stomach and to avoid it if you’re feeling unwell or congested. Start slowly, paying attention to how your body responds, and gradually lengthen your practice as it becomes more familiar.
